3 Day Beginner Muscle Building Workout

Workout Expectations: Natural beginners that push themselves can expect to gain at least 5 pounds of muscle during the first 6 months on this workout.

Workout Rest: Rest no more then 2 minutes between sets. As squats become more challenging you may need to rest up to 5 minutes between squat sets.

3 Day Beginner Muscle Building Workout Notes

This muscle building workout is for rank beginners who wish to add muscle mass and also add strength. The first several weeks will be a break-in period, during which time you will practice exercise form using lighter weight.

After the 2 to 4 week break-in period, you will start to push yourself. Make it a goal to try for more reps on every set of every workout. This is called progression of weight. When you can perform the top number of reps listed for an exercise set, add weight the next time you perform this exercise.

The fastest way to gain muscle and strength is by:

Never waste a set. Always push yourself for more reps and more weight.

Eat big! To gain muscle mass you must eat more then it takes to maintain your weight.

Failure to adhere to either of the 2 points listed above will result in a limiting of progress.

Monday Workout

Squats – 3 sets x 10 reps

Bench Press – 3 sets x 10 reps

Barbell Rows – 3 sets x 10 reps

Standing Dumbbell Curls – 3 sets x 10 reps

Sit Ups – 3 Sets x 15 reps

Wednesday Workout

Romanian Deadlifts – 3 sets x 10 reps

Seated Overhead Barbell Press – 3 sets x 10 reps

Dumbbell Shrugs – 3 sets x 10 reps

Seated or Standing Calf Raises – 3 x 10 reps

Hanging Leg Raises – 3 sets x 15 reps

Friday Workout

Squats – 3 Sets x 10 reps

Close Grip Bench Press – 3 sets x 10 reps

Pull Ups or Lat Pull Downs – 3 sets x 10 reps

Standing Barbell Curls – 3 sets x 10 reps

Crunches – 3 sets x 15 reps

3 Day Beginner Muscle Building Workout, 5.0 out of 5 based on 1 rating

Umm… I’m a beginner and I can tell you that I can barely bench press with no weights on the bar. May I suggest dumbbell chest presses for true beginners? With the dumbbells, you can use less weight to get started and build up your strength to use an actual barbell.